The following program
is designed to demonstrate
00:00:02.55\00:00:04.47
simple workouts that you can
00:00:04.50\00:00:05.83
use to improve your health.
00:00:05.86\00:00:07.68
Be sure to
consult your physician
00:00:09.25\00:00:10.49
before beginning
any exercise program.
00:00:10.52\00:00:13.08
If you're not making the
type of progress you want
00:00:14.52\00:00:16.32
in your exercise programs,
don't think that you're not
00:00:16.35\00:00:18.83
doing enough, you actually
might be doing too much.
00:00:18.86\00:00:21.18
Find out more next
on Body and Spirit.
00:00:21.21\00:00:23.82
Hello, I am Dick Nunez
Wellness Director of the
00:00:50.31\00:00:52.17
Black Hills Health
and Education Center.
00:00:52.20\00:00:53.97
Welcome to Body and Spirit.
00:00:54.00\00:00:55.69
During my years in exercise,
I've seen lots of people
00:00:56.29\00:00:59.45
exercising really hard and
all they're really doing is
00:00:59.48\00:01:02.04
hitting their heads against
the wall. They're doing a
00:01:02.07\00:01:03.94
lot more than they have
to, you can actually get more
00:01:03.97\00:01:06.63
progress by
having a sensible workout
00:01:06.66\00:01:08.88
where you're not over
training, that's going to be
00:01:08.91\00:01:10.58
our topic today. We're
ready to get started here,
00:01:10.61\00:01:13.13
helping me out will
be my daughter Brittany
00:01:13.16\00:01:15.35
and Stephen, Stephen
is a classmate of hers,
00:01:15.38\00:01:17.68
up at Tamarack
Springs Academy, up there in
00:01:17.71\00:01:20.32
Polebridge, Montana, where
ever that is, way up there.
00:01:20.35\00:01:24.12
Alright, lets
start by warming up,
00:01:24.15\00:01:26.35
bring the arms up,
now lets bring them around
00:01:26.38\00:01:30.32
and come back up again,
way up, stretch come around
00:01:30.35\00:01:37.33
and up. Warming up is
just taking the muscles
00:01:38.97\00:01:43.23
and putting them
through a range of motion,
00:01:43.26\00:01:44.98
getting them ready for
whatever you might be going
00:01:45.01\00:01:47.45
to do, stretching is
not necessarily warming up,
00:01:47.48\00:01:50.57
stretching is stretching.
Lot of people lose the
00:01:50.60\00:01:54.12
distinction between
them. Lets do it a couple more
00:01:54.15\00:01:57.75
times, we just want to
get that blood circulating,
00:01:57.78\00:02:00.41
get the shoulders loosened
up, we're gonna start with
00:02:00.91\00:02:02.96
the upper body and
what we're gonna do is we're
00:02:02.99\00:02:05.33
gonna just take our hands
and press them together in
00:02:05.36\00:02:07.30
the center and we're
gonna push them straight out
00:02:07.33\00:02:09.80
and while we're out, I
want you to keep the tension
00:02:09.83\00:02:12.35
on there hard, then pull
it back and then push it back
00:02:12.38\00:02:16.10
down again. Keep it
tensed, so if I come over to you
00:02:16.13\00:02:18.87
keep going now, I'm
gonna come over to Stephen here
00:02:18.90\00:02:21.65
as you push out, I
shouldn't be able to pull
00:02:21.68\00:02:23.51
your hands apart. Very
good, alright, keep it going,
00:02:23.54\00:02:27.39
how about you
Brittany, okay, very good.
00:02:28.28\00:02:31.33
So, just think about
that, while you're doing it,
00:02:32.73\00:02:34.88
if somebody tried to
pull your hands apart,
00:02:35.29\00:02:37.06
you don't want
to let them do that.
00:02:37.09\00:02:38.77
So, keep pressing
hard, the more you work,
00:02:38.80\00:02:41.56
the more you get out of
it. Now, lets change the angle,
00:02:41.59\00:02:44.95
now we're gonna push
down, push down, this is still
00:02:44.98\00:02:48.34
working the chest area,
you should feel it work your
00:02:48.37\00:02:51.09
chest as you're doing
it, if you don't, then think
00:02:51.12\00:02:54.36
harder. Try and focus on
your chest, make sure you
00:02:54.39\00:02:58.30
breath naturally, breath
in and out. Do not hold your
00:02:58.33\00:03:01.79
breath while you're exercising.
00:03:01.82\00:03:03.49
Now, lets take it, we're
gonna push up, now bring it
00:03:03.52\00:03:06.68
down and push up and
down and up, when I was going
00:03:06.71\00:03:12.99
through my early workout
years, I workout as much as
00:03:13.02\00:03:16.16
seven days a week, four
hours a day, trust me that
00:03:16.19\00:03:19.84
was way too much, I made
absolutely no progress at
00:03:19.87\00:03:22.73
all during that workout.
Me and my friends were doing
00:03:22.76\00:03:25.71
that routine, but they
were on steroids and I was not
00:03:25.74\00:03:29.46
and so that gave them a
distinct advantage over me,
00:03:29.49\00:03:32.46
okay, lets do about five
more. Now push them way up,
00:03:33.55\00:03:37.70
way up there, keep
those hands tight together,
00:03:37.73\00:03:41.16
through your chest do
the work and two more times,
00:03:41.79\00:03:45.03
press up, one
more, press up and relax.
00:03:45.06\00:03:50.56
Now, we're gonna stretch
that area and by doing so,
00:03:50.59\00:03:53.33
we're just gonna put
our hands behind our heads
00:03:53.36\00:03:55.79
and we're gonna
push our elbows way back,
00:03:55.82\00:03:57.90
so you should feel it in
the chest area, very good.
00:03:58.40\00:04:02.91
And then what you're
gonna do is give yourself a hug,
00:04:02.94\00:04:06.02
reach around yourself,
grab a hold of your shoulders,
00:04:06.39\00:04:08.85
but pull out as much as
you can, try and feel that
00:04:08.88\00:04:12.21
between the shoulders
blades stretching that area.
00:04:12.24\00:04:15.76
Alright, we want to
hold each stretch for about
00:04:16.97\00:04:18.98
10 to 15 seconds, so lets
put our hands back over our
00:04:19.01\00:04:22.55
heads again and we're
gonna push back, push way back,
00:04:22.58\00:04:27.76
stretch your chest
and now bring it across,
00:04:27.79\00:04:33.57
pull your shoulder
blades apart, hold that for five
00:04:34.15\00:04:38.41
more seconds and then
we'll be ready to move on to the
00:04:38.44\00:04:41.72
next one. Okay, we're
gonna do a little pull over
00:04:41.75\00:04:46.49
stimulation, we're
gonna reach way back and
00:04:46.52\00:04:48.90
we're gonna pull over all
the way down to our waist,
00:04:48.93\00:04:51.80
then we're gonna lay
on our back and pull down.
00:04:51.83\00:04:55.42
We're gonna do this 20
times, Brittany, you help
00:04:55.92\00:04:57.95
me out with the counting.
When people are working out
00:04:57.98\00:05:03.66
they don't realize what
over training is gonna do
00:05:04.21\00:05:07.06
to them, one of the
first things that happens is
00:05:07.09\00:05:09.39
people get discouraged
very quickly, if they think
00:05:09.42\00:05:12.58
they have to
workout hours at the time.
00:05:12.61\00:05:15.06
A lot of people won't
even start, but once they start
00:05:15.09\00:05:17.96
and they're not seeing
the progress they want,
00:05:18.34\00:05:20.27
they'll end up quitting.
Okay, keep going, alright,
00:05:20.30\00:05:34.03
now we're gonna go down
to the side, pull down and up
00:05:35.01\00:05:40.04
and down and up, and down
and up. We're gonna give it
00:05:40.07\00:05:49.68
ten more times, pull
it down and up and down,
00:05:49.71\00:05:54.62
look like your
having fun Stephen, come on,
00:05:54.65\00:05:56.96
there you go. And five
more times, pull and down
00:05:56.99\00:06:03.94
and pull and down and
pull and down, last one, pull.
00:06:03.97\00:06:10.52
Now we're gonna reach
out and pull back and out
00:06:10.55\00:06:14.58
and back, we're
working the upper back area,
00:06:14.87\00:06:16.75
very important area to
work and pull and reach out
00:06:16.78\00:06:21.70
and pull and reach out
and pull ten more times.
00:06:22.13\00:06:27.01
Try and squeeze your
shoulder blades together
00:06:28.63\00:06:30.46
as you do the pull,
pull it back, reach way out,
00:06:30.49\00:06:34.19
pull it back, way out,
and pull and reach, and pull
00:06:34.22\00:06:40.00
and reach, and pull,
how many more Brittany,
00:06:40.03\00:06:42.96
five more. Okay, okay,
good count, my count will be a
00:06:43.70\00:06:49.57
little different, but
that's okay. One more time,
00:06:49.60\00:06:52.68
you didn't teach
me to count, alright.
00:06:52.71\00:06:54.69
Hang over the head, grab a
hold of your elbow and pull,
00:06:54.72\00:06:59.16
another thing over
training can do is it can cause
00:06:59.65\00:07:02.83
injuries such as
severe soreness, because you
00:07:02.86\00:07:06.19
disrupt the connective
tissue at the insertion and
00:07:06.22\00:07:09.00
origin point of muscle.
Okay, lets switch sides,
00:07:09.03\00:07:12.37
and you should be feeling
this through the back area.
00:07:16.78\00:07:19.76
The upper back area and
lets hold on for about five
00:07:19.79\00:07:23.84
more seconds, steady
stretch, do not over pull
00:07:23.87\00:07:28.49
and that's good,
go ahead and relax.
00:07:29.81\00:07:33.61
Okay, so if people get
sore often times they think
00:07:34.35\00:07:38.41
that's gonna be caused
by lactic acid build up
00:07:38.44\00:07:40.96
but the body's actually
so efficient, it can take
00:07:40.99\00:07:43.35
lactic acid from the muscles
that just shut them down,
00:07:43.38\00:07:46.50
send it back to liver,
come back as glucose again
00:07:46.53\00:07:49.10
and start you all over
again. So, the same chemical
00:07:49.13\00:07:51.61
that stopped you flat
will actually help you get
00:07:51.64\00:07:54.21
started again. And so
we're gonna get started again,
00:07:54.24\00:07:56.37
we're gonna do some shoulder
work. We're gonna take our
00:07:56.40\00:07:58.52
hands in this position
and we're gonna do press up in
00:07:58.55\00:08:01.19
imaginary barbell
here, push it way up high.
00:08:01.22\00:08:05.64
You should be feeling
this in your shoulder area for
00:08:06.60\00:08:08.79
some of you at home this
might be difficult to go all
00:08:08.82\00:08:12.00
the way up. So, while
you're doing it, if you can only
00:08:12.03\00:08:14.93
push part way up that's
alright, just stay with an
00:08:14.96\00:08:18.12
emotion you can do, but
as you get better you should
00:08:18.15\00:08:20.88
be able to go
through a full extension.
00:08:20.91\00:08:22.81
Now, what we're gonna do
is we're gonna alternate,
00:08:24.06\00:08:25.74
keep your hands down
and now we're gonna push the
00:08:25.77\00:08:28.10
left arm up, bring it
down, now we're gonna go the
00:08:28.13\00:08:30.46
right arm up and then
down, and up and down and up,
00:08:30.49\00:08:35.66
and down, we're gonna do
five times before we switch
00:08:35.69\00:08:39.29
around, there's four
and four and five and five,
00:08:39.32\00:08:46.16
now we're gonna do
both arms together, push up,
00:08:46.19\00:08:48.37
you wanna act like
you're pushing up a weight and
00:08:49.26\00:08:52.36
if you wanna use a weight
at home feel free to do so.
00:08:52.39\00:08:55.58
Now stop down at the
bottom again and lets do the
00:08:55.61\00:08:58.24
alternate again, gonna
do five more alternates,
00:08:58.27\00:09:01.22
push way up reach,
push way up, way up, way up,
00:09:01.69\00:09:07.28
two more times, push way
up, and push up, and push up,
00:09:07.31\00:09:12.56
and up, now together
again, push up, and up, and up,
00:09:13.39\00:09:19.29
two more times, push it
up, push it up, now we're gonna
00:09:19.32\00:09:23.50
bring our arms all the
way down and we're gonna roll
00:09:23.53\00:09:26.36
them up in a way high
and way down, come up,
00:09:26.39\00:09:33.22
reach down keep going
both of you, you should be
00:09:33.57\00:09:36.67
feeling this in
the trapezius area.
00:09:36.70\00:09:38.63
Right there in the back
of the neck, try and get your
00:09:38.66\00:09:41.75
elbows up a little
higher there Stephen and then
00:09:41.78\00:09:44.77
reach way down,
push your hands way down.
00:09:44.80\00:09:47.11
There you go, elbows
up, elbows up, elbows up,
00:09:47.14\00:09:50.73
that's better, pull it
up. Yeah, you can feel those
00:09:50.76\00:09:54.46
muscles contracting, how
is Brittany doing, lift the
00:09:54.49\00:09:56.71
hair all the way,
alright, very good. Way down,
00:09:56.74\00:10:01.25
up way down, trapezius is
a very big muscle that starts
00:10:02.50\00:10:07.53
at the occipital
protuberance, up there in
00:10:07.56\00:10:09.11
your skull and goes down
and comes all the way down
00:10:09.14\00:10:11.89
to T12. So, it covers all
that network of muscles in
00:10:11.92\00:10:15.36
the upper back area.
Let's go five more times weight
00:10:15.39\00:10:19.00
down, pull up, now act
like you're lifting a weight,
00:10:19.03\00:10:22.23
don't just go through
the motion, act like you're
00:10:22.66\00:10:24.63
lifting a weight,
make yourself work.
00:10:24.66\00:10:27.30
You can control how hard
to work by how much resistance
00:10:27.33\00:10:30.71
you give yourself,
okay. Now, we're gonna stretch
00:10:30.74\00:10:34.09
that out, we're gonna
take one arm pull it across,
00:10:34.12\00:10:36.77
pull way across, that
arm goes straighter there.
00:10:38.55\00:10:41.23
There you go, you
should feel that stretch right
00:10:41.26\00:10:43.94
there in the shoulder area.
Okay, you feel it? Yes sir.
00:10:43.97\00:10:48.65
Good, good, oh
yes sir, I like that.
00:10:48.68\00:10:50.65
Alright, switch
over to the other side,
00:10:51.21\00:10:53.68
feel your stretch,
pull on the shoulder area
00:10:54.90\00:10:57.32
and we hold each stretch
for about 10 to 15 seconds,
00:10:57.92\00:11:01.23
make sure you breath,
are you breathing Stephen.
00:11:01.50\00:11:03.34
Yep. Good, good, we don't
want you passing out here.
00:11:03.37\00:11:06.20
Alright, go ahead and
relax, lets do some bicep work,
00:11:06.60\00:11:10.98
we're gonna do our
own resistance here,
00:11:11.01\00:11:13.14
we're gonna take our
right arm, put it out,
00:11:13.17\00:11:15.73
we're gonna put our
left hand on the wrist area
00:11:15.76\00:11:19.45
and we're gonna curl out
and we're gonna cause the
00:11:19.48\00:11:21.92
resistance for ourselves.
And so, I want 20 on each
00:11:21.95\00:11:25.12
side. Brittany, you're
my counter, there is three
00:11:25.15\00:11:27.60
and keep going,
I'll check form here.
00:11:27.63\00:11:30.87
Focus on
contracting the bicep each time,
00:11:31.10\00:11:33.94
make yourself work,
very good, another thing that
00:11:33.97\00:11:37.14
could happen when you
over train is you can weaken
00:11:37.17\00:11:39.25
your immune system, back
in 1984, 1984 Alberto Salazar
00:11:39.28\00:11:43.33
was one of the top
marathoner in the world,
00:11:43.36\00:11:45.25
In fact he was the world
record holder and an Olympic
00:11:45.28\00:11:47.66
champion, as he was
training for the 1984 Olympics
00:11:47.69\00:11:50.67
he stated that he had
12 colds in 12 months,
00:11:50.99\00:11:53.86
virtually a cold every
month and his immune system
00:11:53.89\00:11:56.38
was greatly compromised.
He said he felt like he needed
00:11:56.41\00:11:59.28
to live in a plastic
bubble while he's getting ready
00:11:59.31\00:12:01.66
for the marathon. Keep
going, how many out there?
00:12:01.69\00:12:06.05
18, 18, very good,
squeeze it, feel the bicep work
00:12:06.08\00:12:10.36
and curl it up
okay, now switch over.
00:12:10.39\00:12:15.63
Now, my basic philosophy
in training is there is lot
00:12:18.91\00:12:21.76
of overtraining going on
and I look at some things
00:12:21.79\00:12:24.01
we do like running
marathons which is 26.2 miles is
00:12:24.04\00:12:28.01
actually being a
little severe when it comes to
00:12:28.04\00:12:29.70
exercise, because
people's body will take a toll
00:12:29.73\00:12:32.63
when they go
through something like that,
00:12:33.39\00:12:34.46
it will take them
some time to recover.
00:12:34.49\00:12:36.12
I was involved in the
world of bodybuilding and I feel
00:12:36.15\00:12:38.51
like there is some in
health, healthy habits
00:12:38.54\00:12:40.77
in there, where
you're trying get as lean as
00:12:40.80\00:12:42.29
possible and as muscular
as possible, one person took
00:12:42.32\00:12:45.48
third place in the
Mr. Olympia contest.
00:12:45.51\00:12:47.85
The ultimate contest that
Arnold Schwarzenegger won so
00:12:47.88\00:12:50.26
many times and that
very night he actually died.
00:12:50.29\00:12:52.74
Okay, how many we at?
17. 17, 18, two more times,
00:12:53.46\00:12:59.42
19, and one more 20, now
we're gonna reverse that by
00:12:59.45\00:13:03.27
doing the triceps in the
same way, we're gonna grab
00:13:03.30\00:13:06.34
here. We're gonna
press down, now when do this,
00:13:06.37\00:13:09.17
you want to come out away
from your body a little bit
00:13:09.20\00:13:12.23
in order to get a full
extension okay, so come out
00:13:12.26\00:13:14.94
away from the body,
give yourself the resistance
00:13:14.97\00:13:17.38
and again we're gonna do
20 of them, make yourself
00:13:17.41\00:13:20.05
work a little bit. And
then I was also in the world of
00:13:20.08\00:13:23.21
power lifting and while
I was doing power lifting
00:13:23.24\00:13:26.03
I noticed that when somebody
do a squat or a big hard
00:13:26.06\00:13:28.87
exercise the whites of
their eyes would actually turn
00:13:28.90\00:13:31.36
red, and so I went in
the gym and put 600 pounds on
00:13:31.39\00:13:34.11
the bar, squatted down in
front of a mirror and I saw
00:13:34.14\00:13:36.63
the whites of my eye
turn red and I gave up power
00:13:36.66\00:13:39.03
lifting right there on
the spot. But we take these
00:13:39.06\00:13:41.24
extreme things and I look
at guys who ride skate boards
00:13:41.27\00:13:44.40
down the stair, stair
railings and I have to think
00:13:44.43\00:13:48.64
some where along the
line they had to have missed
00:13:48.67\00:13:50.52
and I think that
would be rather painful.
00:13:50.55\00:13:52.64
So, there's a lot of
extreme stuff out there,
00:13:52.67\00:13:55.07
extreme sports and
then we have the iron man
00:13:55.10\00:13:58.01
where you swim for a
couple miles and then you ride a
00:13:58.04\00:14:00.28
110 miles on the bike
and then you're warmed up to
00:14:00.31\00:14:02.50
run a marathon. So,
it takes a lot of effort.
00:14:02.53\00:14:04.84
Okay, switch over now.
Okay, now you're gonna block
00:14:04.87\00:14:09.16
here, there you go, push
it out and away from you,
00:14:09.19\00:14:11.74
very good, push it out
and away, focus on the triceps
00:14:11.77\00:14:15.43
your doing, you should
feel that. And so for you ladies
00:14:15.46\00:14:18.44
who often worry about
that back of the arm fat
00:14:18.47\00:14:21.65
when they're fixing
their hair and stuff,
00:14:21.68\00:14:23.21
they see things
still flapping around
00:14:23.24\00:14:25.02
when they're doing that.
They don't what that anymore
00:14:25.05\00:14:26.96
and this will help
you to work that area,
00:14:26.99\00:14:29.23
you press it all
the way out, good form,
00:14:29.75\00:14:32.26
press all the way out,
all the way out, make sure
00:14:32.29\00:14:35.17
you keep breathing.
Come on, we're having fun,
00:14:35.20\00:14:37.94
keep smiling, come on
Stephen, there you go.
00:14:37.97\00:14:42.00
Push it out, how many
we got Brittany? 18, 18 two
00:14:43.74\00:14:46.79
more times and last
one. Okay, lets go ahead and
00:14:46.82\00:14:50.66
shake them out, relax for
a moment. Now, we're gonna
00:14:50.69\00:14:53.77
just stretch the neck out
a little bit, we're gonna tip
00:14:53.80\00:14:56.20
our head to this side
and now we're gonna tip the
00:14:56.23\00:14:59.61
other way and tip this to
the left again and now back
00:14:59.64\00:15:05.72
to the right. And
do this nice and slow,
00:15:05.75\00:15:09.49
if you're feeling
discomfortable while doing
00:15:09.52\00:15:11.17
this please stop, don't
create any neck problems
00:15:11.20\00:15:14.14
for yourself, but you need
to have some flexibility in
00:15:14.17\00:15:16.79
the muscles there. Stretch
it over and over, and over,
00:15:16.82\00:15:23.27
one more time each
way and back over again.
00:15:23.30\00:15:28.33
Now, we're gonna turn,
turn your head to the left
00:15:28.36\00:15:31.14
and turn to the right,
turn to left, you should
00:15:32.06\00:15:35.03
feel that again stretch in
your neck, turn to the right
00:15:35.06\00:15:37.69
and turn, and turn, and
turn, and turn, one more
00:15:38.18\00:15:45.17
time turn and turn,
alright. We're gonna do some leg
00:15:45.20\00:15:50.42
exercises, we're going to
start out by stepping out to
00:15:50.45\00:15:53.24
the side, I want you to
stretch the inside of the
00:15:53.27\00:15:57.35
thigh on the right side,
you should feel the tension on
00:15:57.73\00:16:00.45
the left leg, hands on
the hips, we're gonna shift
00:16:00.48\00:16:03.93
over. Now, we're
gonna shift again and shift,
00:16:03.96\00:16:09.03
and shift, and shift, and
shift, and shift, now as we
00:16:09.72\00:16:17.46
come over to the
left, we're gonna come up,
00:16:17.49\00:16:20.24
we're gonna go
right back down again,
00:16:20.55\00:16:21.75
to the same side. And
right back down and right back
00:16:21.78\00:16:26.51
down and right back
down, three more times,
00:16:26.54\00:16:31.83
down and there's two,
one more time and down,
00:16:32.44\00:16:37.31
now lets go back the
other way, come up and go right
00:16:37.75\00:16:40.78
back down, you're gonna
do eight times on this side.
00:16:40.81\00:16:44.29
There's 2, 3, feel it
stretch on the inside of
00:16:44.32\00:16:49.08
your thigh. Feel the
thigh tension as you lunge down
00:16:49.11\00:16:53.39
to the side, two more times
and last one, now back over,
00:16:53.42\00:17:02.30
regular motion again, back
and forth, feel it stretch.
00:17:02.39\00:17:06.76
Okay, five more each
way, there's 1, and 2, and 3,
00:17:10.85\00:17:20.66
two more times, and 4,
last one, and 5, very good.
00:17:20.69\00:17:27.76
Now, we're gonna do some
squats, my favorite exercise
00:17:28.88\00:17:32.28
you're gonna love this
Stephen, there are lots of
00:17:32.31\00:17:33.85
fun. You're gonna across
your arms across your chest,
00:17:33.88\00:17:36.65
remember when you squat,
the first motion is to push
00:17:36.93\00:17:39.81
your hips back like
you're trying to sit in a chair,
00:17:39.84\00:17:42.32
do not let your
knees come over your feet,
00:17:42.35\00:17:44.72
cross your arms across your
chest. Start squatting down,
00:17:44.75\00:17:51.67
keep the chest up, then
go ahead and keep going down,
00:17:51.70\00:17:52.67
okay and back up again.
And down, keep the chest up
00:17:52.68\00:17:58.89
you should be able to
look straight ahead as you do
00:17:58.92\00:18:00.63
that. Okay, I'm going to
correct form, lets go ahead
00:18:00.66\00:18:04.15
and keep going, push
your hips back, very good,
00:18:04.18\00:18:06.93
very good. Go back just a
little more with your hips
00:18:06.96\00:18:09.09
there Stephen, that's
good. Brittany, I want 30, 30 of
00:18:09.12\00:18:12.85
these. Okay. Okay, now
at home if you need to stop,
00:18:12.88\00:18:19.81
that's fine, but both of
our participates are young
00:18:20.59\00:18:24.60
and healthy and are used
to climbing the high hills of
00:18:24.63\00:18:28.23
Polebridge, Montana, so
they should have no problem.
00:18:28.26\00:18:31.39
Right? Right. Okay, back
just a little bit further
00:18:32.13\00:18:36.38
with your hips, you may
have to bend just a little
00:18:36.41\00:18:37.97
bit further forward.
Alright, keeping your back
00:18:38.00\00:18:43.59
straight when your squat
means that as you're going
00:18:43.62\00:18:46.38
down, your back stays in
a good straight position,
00:18:46.41\00:18:48.95
you don't ground it like
that. So you have to bend
00:18:48.98\00:18:51.56
over a little bit otherwise
you'll fall over and that's
00:18:51.59\00:18:54.09
something that Stephen
was fighting here, just for a
00:18:54.12\00:18:56.29
movement, trying to keep
his back straight and still
00:18:56.32\00:18:58.60
keep going down in
the proper range there.
00:18:58.63\00:19:00.73
How many are we at
there Brittany? 21, 21, okay,
00:19:01.55\00:19:04.98
should start feeling
that in your gluteus maximus,
00:19:06.23\00:19:08.85
which is the thing that
people spend way too much
00:19:08.88\00:19:11.33
time sitting on and also
you should be feeling in the
00:19:11.36\00:19:14.09
quadricep muscles. Now,
just because we're talking
00:19:14.12\00:19:16.58
about over training,
that doesn't mean that you can
00:19:16.61\00:19:18.59
just sit on a couch and
go good, exercise is bad for
00:19:18.62\00:19:21.36
me, I can just sit here,
'cause you got to get out
00:19:21.39\00:19:23.36
and do exercise, we
just don't want you to do too
00:19:23.39\00:19:25.52
much exercise. How much is
that? How many is that? 29,
00:19:25.55\00:19:28.44
29, okay, now I want
you to go down and hold,
00:19:28.47\00:19:31.68
down and hold, we're
gonna hold that for 20 seconds,
00:19:32.42\00:19:36.04
you can just relax, think
about climbing high hills,
00:19:36.07\00:19:39.70
think about skiing, put
your chest up just a little
00:19:39.73\00:19:42.26
more there Brittany, that's
very good. Now, we're down
00:19:42.29\00:19:44.56
to 10 more seconds, good,
good, good, you're starting
00:19:44.59\00:19:47.87
to shake a little bit
there Stephen, that's good.
00:19:47.90\00:19:49.69
Alright, and we're down to
our last second and now you
00:19:50.34\00:19:54.80
can relax. Okay we're going
to stretch out, what I want
00:19:54.83\00:19:59.35
you to do is put your hand
on my shoulder and go ahead
00:19:59.38\00:20:02.88
and get a hold of
ankle. Brittany, go ahead and
00:20:02.91\00:20:04.73
do that. And you're
gonna stretch the quadricep,
00:20:04.76\00:20:07.90
now this might be hard
for somebody of you at home,
00:20:07.93\00:20:10.77
you might not be able
to reach your ankle yet,
00:20:10.80\00:20:12.87
that's because your
arms aren't long enough, no,
00:20:12.90\00:20:14.81
not really, what the
problem is you just have to get
00:20:14.84\00:20:17.01
more flexible and you
might just be able to grab your
00:20:17.04\00:20:19.66
pant leg at first, but
then keep working on it and
00:20:19.69\00:20:22.52
you'll find that you get
more and more flexible all
00:20:22.55\00:20:24.55
the time. You feeling
that in your quadricep, okay,
00:20:24.58\00:20:28.37
good. Yes, I am. Good.
Alright, lets switch sides
00:20:28.40\00:20:31.48
now, do the other one.
Okay, so easy if you have a wall
00:20:31.51\00:20:39.08
to hang on to but you
don't, so I have to double for
00:20:39.11\00:20:41.39
that. I'm good at that
one. You make a nice wall,
00:20:41.42\00:20:44.51
I make a nice wall,
that's good. As long as I don't
00:20:44.54\00:20:47.05
fall over you guys will
be fine, we got quite the
00:20:47.08\00:20:49.62
domino effect other
wise. Okay, five more seconds.
00:20:49.65\00:20:52.96
Alright, now we're
gonna stretch the hamstrings
00:20:54.90\00:20:57.16
and the way we're gonna
do that is we're gonna step
00:20:57.19\00:20:59.47
out, you're gonna bend
your back leg a little bit,
00:20:59.50\00:21:02.57
keep your chest up and
then you're gonna lean forward
00:21:02.60\00:21:04.99
into it. There you go,
push your hips back there
00:21:05.02\00:21:07.93
Stephen, that's better,
just put your hands on your
00:21:07.96\00:21:10.62
hips, push your hips
back bend forward now,
00:21:10.65\00:21:13.87
there you go. Okay,
you can actually reach down
00:21:13.90\00:21:16.89
and grab your leg that's
fine too, go ahead and take
00:21:16.92\00:21:19.23
both hands there. Good.
Okay, hold it for about five
00:21:19.26\00:21:26.83
more seconds, should feel
it stretch the back of your
00:21:26.86\00:21:29.58
leg there. Alright. Lets
go ahead and switch sides,
00:21:29.61\00:21:34.01
put the right foot
out, bend the left leg,
00:21:34.04\00:21:38.60
lean forward into it.
Chest is up, chest is up,
00:21:38.63\00:21:42.42
make sure you keep
breathing, preferably in
00:21:46.74\00:21:48.34
through the nose,
out through the mouth,
00:21:48.37\00:21:50.31
get lots of air. Don't
hold your breath while you're
00:21:50.34\00:21:53.10
doing this, that will
help you to relax, help you get
00:21:53.13\00:21:56.68
good oxidization. Good,
five more seconds and relax.
00:21:56.71\00:22:04.15
Now, lets step out to
the side, we're gonna stretch
00:22:04.83\00:22:06.65
the inside of the thigh,
instead of doing the lunging
00:22:06.68\00:22:09.95
back and forth, we're
just gonna stretch, hold that
00:22:09.98\00:22:12.92
stretch of the inside,
by having good flexibility
00:22:12.95\00:22:17.48
through the abductor
area, you'll find that'll help
00:22:17.51\00:22:20.23
keep your back strong
and that is a great benefit,
00:22:20.26\00:22:23.90
you get too tight through
the muscles. You might not
00:22:23.93\00:22:26.10
even know where the
pain is originating from,
00:22:26.13\00:22:28.66
it could be right in a
spot where you least expect.
00:22:28.69\00:22:31.28
Okay, lets switch to other
side now, stretch the inside
00:22:31.88\00:22:36.35
of the thigh, you
should feel it in there,
00:22:36.38\00:22:37.65
you might have to go
considerably deeper than
00:22:37.68\00:22:39.52
I am going, I am not
really Mr. Flexible, so I do my
00:22:39.55\00:22:43.74
best. Some of you
may need to go down,
00:22:43.77\00:22:45.52
if you do and go,
well I don't feel it there,
00:22:45.55\00:22:47.35
well step down further
and you should feel it.
00:22:47.38\00:22:50.08
Okay, very good, now
we're gonna do some calf raises,
00:22:52.23\00:22:55.47
come on back to the
edge of the podium here,
00:22:56.30\00:22:58.61
put your feet on the edge
there and now you're gonna
00:22:59.17\00:23:03.34
push way up on your toes,
go ahead and keep your hand
00:23:03.37\00:23:05.68
on my shoulders you don't
fall off. Now go way down,
00:23:05.71\00:23:08.55
now way up high, hold
it there and go way down,
00:23:08.58\00:23:12.56
now way up high and
way down and way up high
00:23:13.09\00:23:18.01
and way down and way up
high, keep going that way,
00:23:18.68\00:23:22.96
push way up and way
down, stretch each time,
00:23:22.99\00:23:26.53
feel it in the back of
your legs as you're doing it,
00:23:26.56\00:23:28.87
push way up and way down,
way up and way down, way up,
00:23:28.90\00:23:35.84
now we're gonna speed it
up, I want you to go down
00:23:36.44\00:23:38.90
and hold, now follow my
count, up down, up down,
00:23:38.93\00:23:43.61
up down, up down, up
down, up down, up down, up down,
00:23:43.64\00:23:51.86
up down, up down, now
slow it, slow it down,
00:23:51.89\00:23:55.61
way down, way up, way
down, way up, stay together,
00:23:56.56\00:24:02.24
way down, hold it down
there, okay and way up,
00:24:02.27\00:24:04.97
way down, now lets
go ten more fast again.
00:24:05.94\00:24:07.91
Up down, up 2, up 3, up
4, up 5, up 6, up 7, up 8,
00:24:07.94\00:24:17.57
up 9. up 10, good.
Come on back on here now,
00:24:17.60\00:24:22.17
we're gonna stretch the
calf, step back, press your
00:24:22.20\00:24:25.69
heel to the floor and
now you're leaning forward,
00:24:25.72\00:24:28.38
you should feel it
stretch, right back in the calf
00:24:28.41\00:24:30.70
there, this is very good,
keep that leg straight there
00:24:30.73\00:24:33.08
Stephen, there you go,
keep that right back there,
00:24:33.11\00:24:35.73
that's good, it's very
good for the Achilles tendon
00:24:35.76\00:24:38.55
and for the ankle area.
This will help you become
00:24:38.58\00:24:40.98
better mountain climbers,
better skiers, all the rest
00:24:41.01\00:24:43.31
of that stuff you like to
do it. Okay, step back with
00:24:43.34\00:24:47.44
the other foot now and
press that one to the floor.
00:24:47.47\00:24:51.11
There you go, alright,
try and press that heel down
00:24:51.14\00:24:57.99
all the way, there
that's better, that's better and
00:24:58.02\00:25:01.16
five more seconds. Alright,
very good. Now, we're gonna
00:25:01.19\00:25:07.30
do a little abdominal
work, we're gonna put the hands
00:25:07.33\00:25:09.24
behind the back, we're
gonna contract our abdomen
00:25:09.27\00:25:11.70
and come back up,
contract your abdomen, back up,
00:25:12.81\00:25:16.62
contract, each time you
contract blow out as you
00:25:17.20\00:25:20.48
come forward, blow
out, contract, blow out,
00:25:20.51\00:25:25.08
contract, blow
out, contract, blow out,
00:25:25.11\00:25:29.64
contract, so as you
keep doing that that's like
00:25:29.67\00:25:32.61
someone is gonna hit you
in the abdomen I won't do
00:25:32.64\00:25:34.75
that. Thank you, but if
you want, you want to make sure
00:25:34.78\00:25:38.50
that abdomen is ready to
take any type of abuse that
00:25:38.53\00:25:42.85
the person in charge
might throw up on you.
00:25:42.88\00:25:45.05
Contract and back,
contract, lay back, contract,
00:25:45.49\00:25:50.90
back, blow out,
opening your abdominals,
00:25:51.42\00:25:54.66
your abdominals only have
a four inch range of motion.
00:25:54.69\00:25:57.30
So, if you're wondering
why aren't you moving further,
00:25:57.33\00:25:59.53
well that's all the
motion the abdominals have,
00:25:59.56\00:26:01.76
if you want to get
into hip flexor activity,
00:26:01.79\00:26:04.05
than we would do
even more of more motion.
00:26:04.08\00:26:06.80
But we're not after that
right now, we're working on
00:26:06.83\00:26:09.33
stretching and doing
our abdominal wall here.
00:26:09.78\00:26:11.87
Okay, lets go five more
times and contract and contract
00:26:12.40\00:26:18.68
and two more
contract, last one, contract.
00:26:19.11\00:26:23.32
Good, we are done.
Thank you very much, okay.
00:26:23.50\00:26:27.12
I remember starting to
work with a football team in
00:26:30.16\00:26:31.91
Washington state and I
noticed that all the young
00:26:31.94\00:26:34.16
men walked around with
their arms spread out like
00:26:34.19\00:26:36.55
they had too much
starch in their deodorant
00:26:36.58\00:26:38.46
and I wondered what in
the world is wrong these guys
00:26:38.49\00:26:40.52
and I found out they
were training their chest four
00:26:40.79\00:26:42.82
days a week, doing lots
of sets, lots of repetitions
00:26:42.85\00:26:45.92
and so I cut it back to
two times a week and cut off
00:26:45.95\00:26:48.92
most of the exercises
and more and behold within a
00:26:48.95\00:26:52.02
very short period of
time, these fellows who had been
00:26:52.05\00:26:54.55
struck dormant for quite
some time in their lifting,
00:26:54.58\00:26:57.27
found themselves
going up very rapidly,
00:26:57.30\00:26:59.66
not because they were doing
more but now they were less
00:26:59.69\00:27:03.15
and I see that happen so
often, people think well if
00:27:03.18\00:27:05.71
I need to get
better at doing something,
00:27:05.74\00:27:07.92
I need to do it more
often. People think when they're
00:27:07.95\00:27:10.46
trying to lose weight,
the thing they need to do is
00:27:10.49\00:27:12.90
to eat less and less, and
less and that's not how it
00:27:12.93\00:27:15.47
work, you want to get
into a good program, make sure
00:27:15.50\00:27:18.51
you stimulate
yourself, but don't over do it,
00:27:18.54\00:27:21.11
because if you over do it,
you're gonna lose interest,
00:27:21.14\00:27:23.43
you're gonna create
injury and you could actually
00:27:23.46\00:27:25.58
comprise with
your own immune system.
00:27:25.61\00:27:27.15
So, I hope the tips I
gave today were helpful,
00:27:27.18\00:27:30.38
the main thing in your
exercise program is to stay
00:27:30.41\00:27:32.80
with it, keep it going,
but do it for the right reason,
00:27:32.83\00:27:35.63
don't do it to glorify
yourself, do it to glorify
00:27:35.66\00:27:39.06
God with your body as it
was brought with an incredible
00:27:39.09\00:27:41.63
price, and that's
by the blood of Christ.
00:27:41.66\00:27:43.34
We claim here Philippians
4:13, I can do all things
00:27:43.37\00:27:46.77
through Christ
who strengthens me
00:27:46.80\00:27:48.66
and God bless you.
Thank you, for joining us,
00:27:48.69\00:27:50.45
we will look forward
to seeing you next time.
00:27:50.48\00:27:52.22